6/14/17 – Thursday Stability & Mobility

girls rowing

RANT

This Thursday at 630pm is our new Stability & Mobility Class with Julie Brauer, DPT.  If you are wondering if this class is for you, the answer is YES.  Every one of our members could benefit from attending this class.  Be sure to sign up in MindBody :)

Performance

A1. Dragonfly – 4×3, rest :30

A2. Strict K2E @3033 – 4×6, rest 1:00

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AMRAP 15

200m Run

15 DB Hang Power Clean + OH

*choose DB load that allows for work to be done in 2 sets or less

*score = rounds + reps

Fundamentals

A. Strict Pullup – 2×10 @21X2
B. Peg Board Pullup – 2×10 @21X2
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EMOM 20:
Min 1- 6 Peg Board Pullup @21X2
Min 2 – 20 AbMat Situps
Min 3 – 6 Strict Pullups @21X2
Min 4 – AMRAP Burpees

*score total # of burpees completed

Olympic Weightlifting

A. Clean – high hang – heavy single

B. Clean – high hang – 3×3 @75% of A

C. Snatch Pull-unders 5×3, drop between reps

D. Power Snatch + OH Squat 1+5 – heavy single